A 21-year-old Canadian nurse, Melanie Koz, lost over 44 kilograms by changing her breakfast routine. She credits a daily high-protein yogurt bowl for helping her feel full longer and boosting her metabolism. Once addicted to a carb-heavy diet of burgers and fries due to her irregular work shifts, Melanie shifted to eating more protein, which transformed her health. She now weighs 69 kilograms and has shared her journey on social media.
Melanie explained that her key to success was replacing her previous diet of burgers, chips, and white bread with low-fat proteins such as dairy and chicken. On TikTok, she revealed that she ate the same breakfast every day for a year: Greek yogurt with honey and seasonal fruits like kiwis and blueberries. She said this meal helped her stay full because protein builds muscle and promotes a toned physique.
Before this change, Melanie struggled with weight loss despite trying intense workouts. Her unhealthy eating habits worsened as she worked long nursing shifts, often turning to cheeseburgers and crisps to cope with stress. However, after taking a nutrition course during her training, she gained a better understanding of healthy eating. She stopped eating unhealthy snacks and replaced them with high-protein options like edamame beans and cheese, which are low in calories and help keep you full.
Melanie also cooked her own high-protein meals, including homemade pizzas made with no-fat yogurt, low-fat cheese, chicken, and fish. For dessert, she enjoyed vanilla ice cream mixed with collagen and protein powder.
Her weight loss was mainly due to maintaining a calorie deficit, but the protein-rich meals made it easier to stay satisfied. Instead of pushing herself hard at the gym, she focused on walking regularly and using a treadmill at home to build strength.
Experts say high-protein foods help with weight loss by keeping you full longer and increasing metabolism. Protein takes longer to digest and requires more energy to process than carbs or fats, which can slightly boost the number of calories your body burns. Melanie’s story shows how small but consistent changes to diet and lifestyle can lead to dramatic results.
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